Exercise Physiology and Applied Movement Analysis Flashcards
Outline the effect of energy balance on performance
• Energy balance is achieved when the energy we consume matches the energy we expend during exercise (energy intake = energy expenditure)
• If we over-consume food compared to the energy we expend (calorie surplus) we achieve positive energy balance
• If we under-consume food compared to the energy we expend (calorie deficit) we achieve negative energy balance
• If performers don’t meet energy demands during training periods it can result in:
-Muscle atrophy
-Decreased intensity and duration of performance
-Slow recovery rates
-Increased risk of injury, fatigue and illness
• So weight-loss plans should be scheduled into training plans away from heavy training/competition
Outline the effect of optimum weight on performance
• Different sports require differing optimal weights and manipulation of diet can be used to achieve this
• This can be applied within sports, e.g. boxers trying to make a weight category (increasing/decreasing weight), a sumo wrestler trying to be as heavy as possible or a cyclist trying to be light to find an optimal power:weight ratio
Define Energy
The ability to perform work, measured in Joules (4.18J= 1 calorie)
Explain how calorie requirements are calculated
BMR + METs + Thermic effect = Total caloric req.
• BMR = Basal metabolic rate; the ratio of a performers working metabolic rate relative to their resting metabolic rate
• METs (metabolic equivalent tasks) calculate the energy expenditure of a physical activity, using oxygen per unit of body weight per minute to measure exercise intensity (ml/O2/kg/min)
• Thermic effect = Energy required to eat, digest and absorb food
Identify the factors affect total caloric requirement of an individual
• Age
• Gender
• Size
• Environment
• Lifestyle
• Metabolic rate
Define hydration
Where the body has the correct amount of water in cells, tissues and organs to function correctly
Identify the roles of water in the body
• Regulates body temperature, lubricates joints and prevents dehydration
• 55% of the blood is plasma of which 80% is water, this blood transports nutrients providing energy
How much fluid should be consumed during exercise
For every 1kg of body mass lost during exercise, 800ml-1litre of fluid should be consumed; an athlete must replace all fluids lost during performance
Identify the symptoms of dehydration
• Decreased heart regulation, cognitive function and skill level
• Increased heart rate, blood viscosity and therefore fatigue
Explain the consequences of a loss of electrolytes (salt and minerals) through sweat
• Fatigue and cramping
• Losing 2% of bodyweight in sweat can cause up to a 30% decrease in performance
Define osmolality (specifically for sports drinks)
A measure of the number of particles in a solution. In a sports drink, these particles will be carbohydrates, electrolytes and water
Outline different types of sports drinks
• Hypotonic solutions (4% glucose):
-Glucose osmolality is lower than in the blood
stream, so replaces fluids lost by sweating,
providing small amounts of glucose for energy.
-Used by athletes for hydration without energy
boosts such as jockeys and gymnasts
• Isotonic solutions (5-8% glucose):
-Glucose osmolality is the same as in the
bloodstream, so it’s absorbed at the same rate
as water and is quick to rehydrate and provide
energy.
-Used by middle to long distance athletes and
games players
• Hypertonic solutions (8%+ glucose):
-Glucose osmolality is higher than the
bloodstream so they’re absorbed slower than
water, consumed pre or post exercise
-Predominately consumed post exercise to
maximise glycogen replenishment (fluid
replenishment is secondary)
Define contemporary supplements and identify examples used by athletes
• Products used to enhance sporting performance. When considering a balanced diet, we must be aware of dietary supplements (legal or illegal) used by athletes that provide additional nutrients to improve health and well-being or enhance sporting performance, for example:
• Creatine
• Whey Protein
• Branched chain amino acids (BCAAs)
• Caffeine
• Herbal remedies
• Cherry juice
• Nitrates
• Sodium bicarbonate
Outline and evaluate creatine as a contemporary supplement
• A compound the body makes naturally that supplies energy for muscle contraction, it can also be used as a supplement to increase performance by increasing phosphocreatine stored in the muscles
+ PC’s used to fuel the ATP-PC system which
provides energy, increasing creatine in muscles
allows this energy system to last longer and
perform at a higher intensity for longer
+ Helps improve recovery times
-Muscle cramps, diarrhoea, water retention,
bloating, vomiting as it makes muscles retain
more water
-Hinders aerobic performance
-Mixed evidence to show the benefits
Outline and evaluate Whey protein and BCAAs as contemporary supplements
• Powders containing a mixture of protein
+ Increase protein in diet as athletes need more
protein than untrained people for muscle
hypertrophy and repair following hard training
-Stomach pains (high dosage), bloating, diarrhoea
-Argued the body doesn’t need more protein and
it’s not stored, and so is unnecessary
Outline and evaluate caffeine as a contemporary supplement
• Naturally occurring stimulant
+ Increases mental alertness and reduces fatigue
and an athletes perceived effort
+ Improves metabolisation of fatty acids in the
body, using fats as an energy source and
allowing carbohydrates to be used later, sparing
muscle glycogen stores (more energy for longer)
+ 3mg of caffeine per kg of bodyweight or more
showed biggest increase in performance
-Dehydration, insomnia, muscle/stomach cramps,
vomiting, irregular heartbeat, diarrhoea
-Loss of fine motor control
-Against the rules in high quantities
Outline herbal remedies as contemporary supplements, providing examples
• Derived from plant extracts and are lady of the practice of homeopathy, coming in tablets, oils, creams and liquids, for example:
• Ginseng boosts energy and Vo2 max and was used by Chinese endurance athletes in the 1990s
• Glucosamine reduces joint inflammation and stiffness
• Arnica reduces inflammation, bruising and pain
• Camomile reduces stress and promotes sleep and tissue repair
Outline cherry juice as a contemporary supplement
High levels of antioxidants and anti-inflammatory properties which can decrease pain when recovering from injury and speed up recovery following exercise which can be beneficial to both strength and endurance performers
Outline nitrates as a contemporary supplement
• Found in beetroot juice and other vegetables
• Relatively new supplement, nitrate refers to nitrate oxide and helps blood flow, increasing the duration and intensity of the sport being sustained
Outline sodium bicarbonate as a contemporary supplement
• Antacid taken before sport
• Increases buffering capacity of the blood so it can neutralise negative effects of lactic acid/hydrogen ions produced in muscles during high intensity activity (delays fatigue)
Identify strategies of optimal food intake for a strength athlete (including pre- and post-physical activity)
• General diet includes 5-6 meals a day including:
• 30% (1.8g/kg bodyweight) lean protein for
muscle growth and repair
• Complex carbohydrates to release energy
slowly, control blood glucose levels and
reduce fat storage
• Limited fat intake for energy and hormone
production
• Pre-physical activity: Small meal with equal
quantities of high GI carbs and protein 20-60
minutes before
• Post-physical activity: High GI carbs and protein
to be digested as soon as possible after exercise
(within 2 hours) to replace glycogen stores and
promote protein synthesis for muscle/strength
gain
Identify strategies of optimal food intake for a endurance athlete pre-, during and post-physical activity
• Pre-physical activity:
• Slow digesting carbohydrate meal 3 hours
before (1.4g/kg bodyweight) or low GI
carbohydrates to maximise glycogen stores
• Simple carbs and high GI foods half hour
before to top up glycogen stores and maintain
blood glucose levels
• During physical activity (longer than 1 hour):
small amounts (30/60g) of fast digesting
carbohydrates to maintain blood glucose and
saturate muscle glycogen stores
• Post-physical activity: 1-1.5g per kg of
bodyweight of carbohydrates per hour within
30min of the event, every 2hours for the next 6
hours. Moderate to fast digesting carbohydrates
promote faster recovery
Outline the window of opportunity as a strategy for optimal food intake
• After exercise, our muscles are primed to accept nutrition that stimulates muscle repair, growth and strength
• Within the first 30 minutes an athlete should aim to consume high GI carbohydrates to initiate replenishment of glycogen stores and maintain electrolyte balance
• While protein synthesis persists for at least 48 hours after exercise, it’s most important to consume lost exercise nutrition immediately (within 2 hours)
• Failing to provide lost-exercise nutrition fast enough decreases muscle glycogen storage and protein synthesis, even if it’s only by a few hours
Outline and evaluate glycogen loading as a strategy for optimal food intake
• Athletes alter their carbohydrate intake in the week before an event to maximise glycogen stores in the muscles and liver, split into three phases:
• Depletion phase (first 3-4 days): Low carb diet
and continuation of exercise
• Repletion phase: Taper training and eat a high
carb diet
• Super-compensation phase (days 5-7): Due to
biological stress, reduction in carb stores due to
training when replenishing, the body’s forced to
store more glycogen
+ Increased glycogen stores
+ Increased endurance capacity: delays fatigue
and increases time to exhaustion by up to 30%
-Hypoglycaemia and poor recovery rates in the
depletion phase
-Lethargy and irritability, affects mental
preparation
- Increased injury risk and gastrointestinal
problems
Identify reasons for fitness testing
• Provide objective measures about an individuals current state of fitness or health
• Highlight strengths and weaknesses
• Evaluate training programme efficacy
• Talent identification
• Providing motivation
• Adds variety to training
Outline factors that can influence the results of fitness tests
• Reliability and validity of the test
• Environmental factors, e.g. time of day, weather and surface
• Personal factors e.g. prior experience with the test, sleep and diet
• Specificity of the test; sport specific tests should be appropriate for age, sex and fitness and test variables relevant to the sport e.g. flume pool for swimmers and cycle ergometers for cyclists
Outline and evaluate lab tests
• Conducted in the confines of the laboratory and requires lab testing equipment such as a gas analyser.
+ High control over conditions such as temperature, diet, rest, warmup and protocols
+ Highly valid and reliable
-More expensive and time consuming and js done on a one-to-one basis
-Artificial environment that differs from specific sporting environments, which can impact results
-Frequent testing and travel to a laboratory
Outline and evaluate field tests
• Conducted in natural (sport specific) environments
+ Natural environment that’s sport specific
+ Test large groups accurately and economically
+ Cheap and accessible
-Not as reliable as lab tests as variables, such as the weather, can’t be controlled
-More open to human error e.g. inaccurate counting of HR
Define Validity in the context of fitness tests
A test that measures exactly what it intends to measure
Define Reliability in the context of fitness tests
The ability to carry out the same test methods and expect the same results
Identify ways of standardising fitness test protocol
• Protocol is the way in which a test’s conducted and must attempt to produce objective, measurable results and eliminate inaccuracies caused by, for example, human error and opinion.
This can be done by:
• Efficient and accurate recording equipment and the use of correct techniques and equipment
• Use of protocol for scoring
• Elimination of crowd effects
• Controlled warm up
• Same conditions for repeated teats
Identify fitness tests that test for sub-maximal aerobic fitness
• Functional thresholds
• Maximum steady state
Identify fitness tests that test for maximal aerobic fitness
• 12 minute Cooper run
• Multi-Stage Fitness Test
• Step tests
• Yo-to tests
• Gas Analysis
Identify fitness tests that test for exercise economy
• Gas Analysis
Identify fitness tests that test for anaerobic capacity
• Wingate Test
• Maximum Accumulated Oxygen Deficit
• Repeated Anaerobic Sprint Test
• Cunningham and Faulkner
Identify fitness tests that test for anaerobic power
• Jump tests
• Agility tests
• Margaria-Kalaman
Identify fitness tests that test for maximum speed
• Sprint tests less than 100m
Outline the Functional Threshold Test
• Find the highest average lower you can sustain for 1 hour (Watts) to determine training zones
• Conduct a 3 minute test to gauge the target wattage (70-80%) and pair a HR monitor to the Wattbike.
• Using a Wattbike, maintain that same pace for 20 minutes and record the average power and HR at the end
+ Use of training zones
Outline the Gas Analysis Test
• Lab test where velocity or resistance on a treadmill/bike/rowing ergometer is increased at regular intervals
• Start at a ‘comfortable but not too comfortable’ speed and increase the speed or incline every minute
• Oxygen uptake is calculated from measures of ventilation and oxygen and carbon dioxide in expired air. Maximal level is determined at/near the test completion by the plateauing of oxygen uptake
+ Lab test
-Initial speed is subjective
Outline the Maximum Steady State Test
• Lab test where velocity or resistance on a treadmill/bike/rowing ergometer is increased at regular intervals
• Blood samples are taken at every increment to measure lactate levels (mmol/L)
• Usually tests for Vo2 max, HR data, Co2 levels and RPE
+ Lab test
Multi-Stage Fitness Test
• Performer runs 20 metres back and forth on a marked path in time with a bleep on a pre-recording until exhaustion.
• One foot must be placed on/beyond the 20m marker at the end of each shuttle, failure to get there leads to a warnings. Participants may have 2 warnings before they’re finished and the test ends once they miss two bleeps
Outline the 12 Minute Cooper Run Test
Run the greatest distance possible in 12 minutes, best competed on a 400m track
Outline the Harvard Step Test
• Step onto a block with the right foot up and bring the left foot beside it. Continue in an ‘up, up, down, down’ pattern for three minutes
• Determines the aerobic capacity and estimates Vo2 max
+ Easy to administer
-Only estimates Vo2 max
Outline the Yo-Yo Test
• Three cones are set out and the athlete starts running from the middle cone for 20 metres and then turns and returns to the starting point on a bleep.
• There’s an active recovery period of 10 seconds between each shuttle where the participant must walk/jog to the third cone and back (5 metres)